ABOUT THE GUEST
Dr. Charlie Seltzer is a board‑certified physician in Obesity Medicine and a Certified Strength & Conditioning Specialist. He runs a clinical practice focused on weight management, performance, and healthy longevity.

WHAT YOU’LL LEARN

How to combine medical screening, training, and nutrition for healthy fat loss without muscle loss.

Weekly templates that balance resistance training, low‑impact cardio, and recovery for adults 35+.

Protein targets, calorie control, and habit design that drive adherence over the long term.

When to adjust volume and intensity to avoid overuse injuries and plateaus.

KEY TOPICS

Strength training as the foundation of healthy aging and metabolism.

Low‑impact conditioning options that protect joints while improving VO2 and recovery.

Sleep, stress, and biomarkers that signal when to push or pull back.

QUICK ANSWERS
Q: What’s the best way to lose fat without sacrificing muscle?
A: Lift 2–4 days/week with progressive overload, hit daily protein targets, and use modest calorie deficits paired with low‑impact cardio.

Q: How much cardio supports longevity without hurting strength?
A: 90–150 minutes/week of easy to moderate work (bike, elliptical, walking treadmill) plus short intervals as tolerated improves health markers with minimal interference.

Q: What recovery signals should midlife lifters watch?
A: Declining sleep quality, resting HR variability, persistent soreness, and performance regression are cues to reduce volume/intensity and prioritize recovery.

SHOP THE EPISODE
Endurance Walking Treadmill — low‑impact conditioning
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
Lifecycle RS3 Recumbent Bike — joint‑friendly cardio
https://www.ironcompany.com/life-fitness-lifecycle-rs3-recumbent-bike-go-console?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
IRON COMPANY Urethane Dumbbells — scalable strength work
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
Full Commercial Adjustable Bench (SFID425) — safe pressing angles
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169
Strength Training Equipment — racks, machines, storage
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169

IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information